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Old 03-04-2013, 11:18 PM   #2426
dachoe
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Originally Posted by idget_rex View Post
yeah oops. Been sick the last 2 weeks and eating like crap. Haven't had pizza rolls in probably 12 years so not sure what triggered that craving.
Nothing more effective for weight loss than getting violently ill. Feel better.
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Old 03-04-2013, 11:18 PM   #2427
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Nice benching!
Is it common to drop back down that low for board work or was something up with your pec? Haven't done much board work.
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Old 03-04-2013, 11:28 PM   #2428
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Originally Posted by idget_rex View Post
Nice benching!
Is it common to drop back down that low for board work or was something up with your pec? Haven't done much board work.
Do you mean in weight? If so it's because I'm new to board work so it let's me feel the movement and get in the groove before dumping on a ton of weight.
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Old 03-04-2013, 11:53 PM   #2429
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Couple you guys really switching to sumo deads ? Always wondered if I would benefit but never tried.
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Old 03-04-2013, 11:55 PM   #2430
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Originally Posted by EnterTheDragon View Post
Couple you guys really switching to sumo deads ? Always wondered if I would benefit but never tried.
I'll let you know tomorrow, my hip flexors don't like wide stances squats so not sure how sumos will be

Last edited by 2.5 SUBY; 03-05-2013 at 12:49 AM.
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Old 03-05-2013, 05:52 AM   #2431
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This morning:

Barbell Squat:
45 lb x 10 reps (+42 pts)
95 lb x 5 reps (+50 pts)
135 lb x 5 reps (+66 pts)
185 lb x 5 reps (+92 pts)
185 lb x 3 reps (+74 pts)
185 lb x 3 reps (+74 pts)

Standing Military Press:
45 lb x 5 reps (+54 pts)
65 lb x 5 reps (+61 pts)
85 lb x 4 reps (+64 pts)
85 lb x 5 reps (+70 pts)
85 lb x 4 reps (+64 pts)

Pendlay Row:
45 lb x 10 reps (+31 pts)
95 lb x 5 reps (+37 pts)
115 lb x 5 reps (+43 pts)
115 lb x 5 reps (+43 pts)
115 lb x 5 reps (+43 pts)

Wide-Grip Pull-Up:
6 reps || weighted || 15 lb (+29 pts)
3 reps || weighted || 15 lb (+11 pts)

BW: 125

I feel like every other workout day is my on day. Last workout was good, this one was bad, and I bet the next one will be good. Maybe I'm not getting enough sleep, 5 hours a night is not good
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Old 03-05-2013, 09:19 AM   #2432
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Breakfast this morning: 3c uncooked spinach, medium banana, 1/4c oatmeal, 1/4c almond milk, 1/4 scoop protien powder in a blender. Made about 10oz. Plus an egg. I have been avoiding cereal for some time now (though it used to be a staple), and had a bowl of Quaker Life this past weekend. Made me feel borderline sick. I must be detoxing

Today: chest, shoulders, triceps, core.
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Old 03-05-2013, 09:59 AM   #2433
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Barbell Squat:
135 lb x 12 reps (+79 pts)
205 lb x 6 reps (+112 pts)
225 lb x 6 reps (+128 pts)
245 lb x 4 reps (+126 pts)
265 lb x 3 reps (+127 pts)
Barbell Box Squat:
315 lb x 5 reps (+144 pts)
365 lb x 3 reps (+162 pts)
405 lb x 1 reps (+145 pts)
Barbell Glute Bridge:
135 lb x 30 reps (+47 pts)
135 lb x 30 reps (+47 pts)
205 lb x 12 reps (+63 pts)
205 lb x 12 reps (+63 pts)
Leg Extensions:
160 lb x 8 reps (+22 pts)
160 lb x 8 reps (+22 pts)
160 lb x 8 reps (+22 pts)
160 lb x 8 reps (+22 pts)
Lying Leg Curls:
160 lb x 7 reps (+21 pts)
160 lb x 7 reps (+21 pts)
160 lb x 7 reps (+21 pts)
160 lb x 7 reps (+21 pts)
Calf Press On The Leg Press Machine:
405 lb x 20 reps (+40 pts)
405 lb x 20 reps (+40 pts)
405 lb x 20 reps (+40 pts)
405 lb x 20 reps (+40 pts)
405 lb x 20 reps (+40 pts)
405 lb x 20 reps (+40 pts)

BW: 160

The glute bridges always seem to bring a lot of attention for some reason.


Asinine, Life is delicious. I really need to focus on my diet more than I do. I'm probably leaving a lot of gains on the table due to my sloppy eating habits.
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Old 03-05-2013, 10:49 AM   #2434
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Quote:
Originally Posted by V3rtigo View Post
Asinine, Life is delicious. I really need to focus on my diet more than I do. I'm probably leaving a lot of gains on the table due to my sloppy eating habits.
Life is delicious. However, I have cut out a lot of sugar and bleached flour since December. Despite going to the gym 4ish times per week, and getting stronger and adding muscle, I am ~5 pounds lighter than I was late last year. I think I also lost an inch off my waist. And I was never fat to begin with!
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Old 03-05-2013, 11:30 AM   #2435
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Quote:
Originally Posted by Asinine View Post
Life is delicious. However, I have cut out a lot of sugar and bleached flour since December. Despite going to the gym 4ish times per week, and getting stronger and adding muscle, I am ~5 pounds lighter than I was late last year. I think I also lost an inch off my waist. And I was never fat to begin with!
I'm a little jealous of your dieting skills.
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Old 03-05-2013, 11:49 AM   #2436
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Originally Posted by V3rtigo View Post
I'm a little jealous of your dieting skills.
My sweet tooth is satisfied with a Hersey's Kiss after dinner and a Trutein shake at some point in the afternoon/evening. I used to be a glutton for sweets, but as my metabolism slows down (36 now), I have to put the brakes on. I have found that once you forgo the sugar and bread for a little while, you stop wanting it pretty quickly. I also cut out a lot (but not all, obviously) artificial sweeteners. I've also significantly upped my intake of leafy greens and coniferous veggies. Result: 182lbs -> 176lbs (6'2). 33" waist -> 32" waist. Not sure what my body fat % is, but I can max bench ~200lbs, so I'm not a complete waif. Also, I haven't been ill/sick in over six months. Who knows if that's related, but I'll take it. The downside is that I can no longer go to the grocery store and hide my disgust at the crap people are putting in their bodies.
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Old 03-05-2013, 11:57 AM   #2437
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So my favorite whey isolate line has been discontinued, and I'm eyeing this one:

http://www.nutraplanet.com/product/b...olate-2lb.html

Any of you guys tried? Recommend?

What I was using:

http://www.nutraplanet.com/product/m....html?sel=4179
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Old 03-05-2013, 12:05 PM   #2438
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Originally Posted by V3rtigo View Post
I'm a little jealous of your dieting skills.
You're 160lbs, squatting over 400lbs, and worried about dieting? What am I missing here? Are you 4' tall?

Nice squatting btw. Also, I do all my hip mobility and glute bridges at home bc of the awkward factor
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Old 03-05-2013, 12:07 PM   #2439
Asinine
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Quote:
Originally Posted by idget_rex View Post
You're 160lbs, squatting over 400lbs, and worried about dieting? What am I missing here? Are you 4' tall?

Nice squatting btw. Also, I do all my hip mobility and glute bridges at home bc of the awkward factor
No kidding
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Old 03-05-2013, 12:07 PM   #2440
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Quote:
Originally Posted by Tweeter View Post
So my favorite whey isolate line has been discontinued, and I'm eyeing this one:

http://www.nutraplanet.com/product/b...olate-2lb.html

Any of you guys tried? Recommend?

What I was using:

http://www.nutraplanet.com/product/m....html?sel=4179
Are you on a budget, or do you want a high quality isolate?
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Old 03-05-2013, 12:19 PM   #2441
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Quote:
Originally Posted by cronic View Post
Are you on a budget, or do you want a high quality isolate?
Not really. I'm open to recommendations.
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Old 03-05-2013, 12:28 PM   #2442
V3rtigo
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Quote:
Originally Posted by idget_rex View Post
You're 160lbs, squatting over 400lbs, and worried about dieting? What am I missing here? Are you 4' tall?

Nice squatting btw. Also, I do all my hip mobility and glute bridges at home bc of the awkward factor
Its a box squat so it doesn't count as a real squat IMO. I'm at parallel on the box and I do still have to support the weight with my back but it just seems so much easier than regular squats to me. I still can't do a 3 plate atg squat. I'm 5'8" for reference.

I stopped caring about the awkward factor awhile ago. Glute bridges are no worse than the good/bad girl machine and no one is shamed for using that thing.
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Old 03-05-2013, 12:29 PM   #2443
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Quote:
Originally Posted by Tweeter View Post
Not really. I'm open to recommendations.
If budget was not an issue and I wanted an Isolate I would use one of these Isolates:


San:
http://sportsnutritiononline.com/pro...solate-supreme

Allmax:
http://store.lockoutforums.com/index...cts_id=2001530

Truenutrition:

CFM
http://www.truenutrition.com/p-1100-...-1lb-milk.aspx

Cold Filtration:
http://www.truenutrition.com/p-947-w...-1lb-milk.aspx

I would just get a high quality concentrate or blend before getting something like Syntha 6.
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Old 03-05-2013, 12:37 PM   #2444
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Quote:
Originally Posted by cronic View Post
If budget was not an issue and I wanted an Isolate I would use one of these Isolates:


San:
http://sportsnutritiononline.com/pro...solate-supreme

Allmax:
http://store.lockoutforums.com/index...cts_id=2001530

Truenutrition:

CFM
http://www.truenutrition.com/p-1100-...-1lb-milk.aspx

Cold Filtration:
http://www.truenutrition.com/p-947-w...-1lb-milk.aspx

I would just get a high quality concentrate or blend before getting something like Syntha 6.
Thank you.
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Old 03-05-2013, 12:49 PM   #2445
idget_rex
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Originally Posted by V3rtigo View Post
Its a box squat so it doesn't count as a real squat IMO. I'm at parallel on the box and I do still have to support the weight with my back but it just seems so much easier than regular squats to me. I still can't do a 3 plate atg squat. I'm 5'8" for reference.

I stopped caring about the awkward factor awhile ago. Glute bridges are no worse than the good/bad girl machine and no one is shamed for using that thing.
All I'm saying is by the sounds of it, your probably already pretty lean.

That's a pretty huge gap between your box/back squat. Are you seeing any carryover or are you just getting better at box squatting?

The awkward factor is for everyone else. I wear those 80's style sweatpants with the elastic ankles... pretty much dickpants... nobody needs to see that ****
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Old 03-05-2013, 12:54 PM   #2446
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Quote:
Originally Posted by V3rtigo View Post
Its a box squat so it doesn't count as a real squat IMO. I'm at parallel on the box and I do still have to support the weight with my back but it just seems so much easier than regular squats to me. I still can't do a 3 plate atg squat. I'm 5'8" for reference.

I stopped caring about the awkward factor awhile ago. Glute bridges are no worse than the good/bad girl machine and no one is shamed for using that thing.
Box squatting shouldn't be easier.
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Old 03-05-2013, 12:59 PM   #2447
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Quote:
Originally Posted by V3rtigo View Post
Its a box squat so it doesn't count as a real squat IMO. I'm at parallel on the box and I do still have to support the weight with my back but it just seems so much easier than regular squats to me. I still can't do a 3 plate atg squat. I'm 5'8" for reference.

I stopped caring about the awkward factor awhile ago. Glute bridges are no worse than the good/bad girl machine and no one is shamed for using that thing.
If you guys are box squatting more than a free squat, regardless of if you squat to parallel or A2G (so lame... like M4M or T4M... ugh) you're doing it wrong.

The box squat breaks the eccentric/concentric chain. You have no stretch reflex out of the bottom. A2G has a HUGE HUGE HUGE stretch reflex. Once I get about 1" below parallel or so, it's actually easier for me to just go all the way down, I get massive rebound out of the bottom. There is no way if you're letting go of all of your stored energy you will box squat more, of course assuming your box squat is somewhat similar depth (i.e. not A2G free vs very high box). This also assumes you aren't rocking on the box, which is common. Finally, this assumes you aren't tentative when finding depth. If you're searching for depth but just plop on the box that's an advantage.

Box squats are great, but need to be in their place. Louie Simmons says your box squat should be about 100 lbs less than your free squat. It isn't for me, but it's a significant difference. If it isn't, sit on the box longer, make it lower, and really focus both on not moving your torso to get started as well as really relaxing your quads.

Last edited by SCGT; 03-05-2013 at 01:21 PM.
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Old 03-05-2013, 01:30 PM   #2448
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Originally Posted by SCGT View Post
I you guys are box squatting more than a free squat, regardless of if you squat to parallel or A2G (so lame... like M4M or T4M... ugh) you're doing it wrong.

The box squat breaks the eccentric/concentric chain. You have no stretch reflex out of the bottom. A2G has a HUGE HUGE HUGE stretch reflex. Once I get about 1" below parallel or so, it's actually easier for me to just go all the way down, I get massive rebound out of the bottom. There is no way if you're letting go of all of your stored energy you will box squat more, of course assuming your box squat is somewhat similar depth (i.e. not A2G free vs very high box). This also assumes you aren't rocking on the box, which is common. Finally, this assumes you aren't tentative when finding depth. If you're searching for depth but just plop on the box that's an advantage.

Box squats are great, but need to be in their place. Louie Simmons says your box squat should be about 100 lbs less than your free squat. It isn't for me, but it's a significant difference. If it isn't, sit on the box longer, make it lower, and really focus both on not moving your torso to get started as well as really relaxing your quads.
My free squat is much deeper than the box squat and I do rock when I start from the box with heavier weights. If I came out of the hole no rocking I doubt I could do much more than 335 for a single. I'm still a noob as far as I'm concerned when it comes to squatting. Additionally, squats are probably my weak spot. My bench, dead and ohp numbers are much better.
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Old 03-05-2013, 01:36 PM   #2449
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Quote:
Originally Posted by idget_rex View Post
All I'm saying is by the sounds of it, your probably already pretty lean.

That's a pretty huge gap between your box/back squat. Are you seeing any carryover or are you just getting better at box squatting?

The awkward factor is for everyone else. I wear those 80's style sweatpants with the elastic ankles... pretty much dickpants... nobody needs to see that ****
I'm pretty lean but not as much as I'd like.

Minimal carry over. My weakpoint in regular squats is the bottom and box squats (the way I do them, a slight rock to get off the box) make them very quad dominant.
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Old 03-05-2013, 01:41 PM   #2450
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Well box squat deeper and stop rocking. Simple. Then you'll reap the benefits of a box squat. Otherwise it's just a silly exercise you do instead of squatting.
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